Most Effective Curl Technique

[Splifton]

I'm curious as to what you guys believe the most effective technique for curling would equate to the most substantial "pump"? I got some thoughts of my own, but I know you guys are more knowledgeable.

[hellomycognomen]

Depending on the grip position used you will recruit various muscles to a greater or less degree. That said, IMO a curl is a curl is a curl. If your goal is to get a "pump" then drop sets to failure will definitely get you there.

[i_SLAM_cougars]

I prefer preacher curls myself.

Probably get the best pump from hammer curls

[Mr.BB]

arnold curl

[Bio-Active]

As long as your form is good.... Don't dip the shoulder then a curl is a curl

[NACH3]

As long as your form is good.... Don't dip the shoulder then a curl is a curl

^^ this - many use far too much anterior delt when curling... Your humorous shouldnt move and concentrate on bringing your palm to your shoulder(as your elbow joint allows this flexion) I also see many curl up to high(to chin) lot of wasted movement and DELTS are far too much engaged... You want to isolate the bicep...

As stated also, varying your grips will hit the MUCSLE differently and from a different angle... Just my .02

[Bio-Active]

^^ this - many use far too much anterior delt when curling... Your humorous shouldnt move and concentrate on bringing your palm to your shoulder(as your elbow joint allows this flexion) I also see many curl up to high(to chin) lot of wasted movement and DELTS are far too much engaged... You want to isolate the bicep... As stated also, varying your grips will hit the MUCSLE differently and from a different angle... Just my .02

I like to imagine I pin holding my elbows almost behind my back and not letting the shoulder move at all. I like to twist the db at the top of the contraction as well. Kicking the thumb out or the pinky up

[NACH3]

I like to imagine I pin holding my elbows almost behind my back and not letting the shoulder move at all. I like to twist the db at the top of the contraction as well. Kicking the thumb out or the pinky up

That's the ticket ^! I too, do the same w/DBs and w/an Oly straight bar it's the same elbows don't move and just flex Palm to delt.... Anything more engages that delt!

[Bio-Active]

That's the ticket ^! I too, do the same w/DBs and w/an Oly straight bar it's the same elbows don't move and just flex Palm to delt.... Anything more engages that delt!

I really like using incline bench with db and that perfect form. Slow contraction with the twist at the top is all about firing those bi's off!

[novastepp]

I really like using incline bench with db and that perfect form. Slow contraction with the twist at the top is all about firing those bi's off!

Great technique. Another great one is back to the wall, shoulders pinned back and triceps against the wall. With your feet offset you won't wobble or move the delts. When I try this with the ex curl bar it's very difficult and my entire bicep screams!

[Bio-Active]

Great technique. Another great one is back to the wall, shoulders pinned back and triceps against the wall. With your feet offset you won't wobble or move the delts. When I try this with the ex curl bar it's very difficult and my entire bicep screams!

yes it's the exact same idea. Once you get the concept down the gains really start coming. It's also good to take the negative...... Nice and slow each rep

[NACH3]

yes it's the exact same idea. Once you get the concept down the gains really start coming. It's also good to take the negative...... Nice and slow each rep

This has kept my arms responding as well(and I'm now doing incline DB curls too) they're great in a sick way drop setting them too whew, then hammers to finish

[CaptainGoose]

I get pretty decent pumps doing drop set hammer curls. I've seen some big guys at my gym as mentioned above do strict curls while sitting on a incline bench.

Im looking into picking up a arm blaster and trying that out but the ones I can find are ridiculously expensive for what they are... Not really a big fan of preacher curls.

[NACH3]

I get pretty decent pumps doing drop set hammer curls. I've seen some big guys at my gym as mentioned above do strict curls while sitting on a incline bench.

Im looking into picking up a arm blaster and trying that out but the ones I can find are ridiculously expensive for what they are... Not really a big fan of preacher curls.

I love preachers - off the back of an incline bench/or on the rev side of the preacher bench(all bicep)/or just letting your arm hang by your knee(not on it/or pushing against it and do them that way) only real way to hit your peaks(unless ones genetics are that good)

I would love an arm blaster - Arnold/Lee Hainey/"the prince"/Franco(that whole era used them)... I don't think they are a necessity but would help with shape and peak

[novastepp]

I love preachers - off the back of an incline bench/or on the rev side of the preacher bench(all bicep)/or just letting your arm hang by your knee(not on it/or pushing against it and do them that way) only real way to hit your peaks(unless ones genetics are that good) I would love an arm blaster - Arnold/Lee Hainey/"the prince"/Franco(that whole era used them)... I don't think they are a necessity but would help with shape and peak

I do them off a bench with a DB like others mentioned. If I use a preacher curl machine or the like, it doesn't work the same and the resistance is very minimal at the top of the contraction; I hate that.

Also, using the incline bench with a DB will prevent hyper extension of the elbow, which can be a real concern with the machine.

[Splifton]

Thanks guys for all the replies! I know it's probably a noobie question, but I'm always having a difficult time really getting a good workout in with my biceps. I'm fairly weak in the strength department and I try to make sure I don't lift with my ego and start swinging like a lot of others. Should I just really focus on the contraction and make sure I make those reps count? I've been slowly trying my hand with HIT, but I'm pretty mediocre with how much I can move. Should I just instead focus on drop sets and burnouts? My triceps are the complete opposite and I can really get some leverage going with my height.

I try to work everything anatomically, but I'm going in circles it feels like. And I still get a little self conscious at the busy times though I know everyone says don't worry about everybody else. Guess it's just human nature to size yourself up. :/

[Bio-Active]

Thanks guys for all the replies! I know it's probably a noobie question, but I'm always having a difficult time really getting a good workout in with my biceps. I'm fairly weak in the strength department and I try to make sure I don't lift with my ego and start swinging like a lot of others. Should I just really focus on the contraction and make sure I make those reps count? I've been slowly trying my hand with HIT, but I'm pretty mediocre with how much I can move. Should I just instead focus on drop sets and burnouts? My triceps are the complete opposite and I can really get some leverage going with my height. I try to work everything anatomically, but I'm going in circles it feels like. And I still get a little self conscious at the busy times though I know everyone says don't worry about everybody else. Guess it's just human nature to size yourself up. :/

yes form is everything. That's how you work the muscle

[Splifton]

yes form is everything. That's how you work the muscle

If your avatar is you can I ask how long it took you to develop that amount of quality muscle?

[Bio-Active]

If your avatar is you can I ask how long it took you to develop that amount of quality muscle?

It comes on pretty gradual. I been doing this for about 13-14 years now. Once I hit the nutrition down though I noticed the biggest changes really fast

[novastepp]

Thanks guys for all the replies! I know it's probably a noobie question, but I'm always having a difficult time really getting a good workout in with my biceps. I'm fairly weak in the strength department and I try to make sure I don't lift with my ego and start swinging like a lot of others. Should I just really focus on the contraction and make sure I make those reps count? I've been slowly trying my hand with HIT, but I'm pretty mediocre with how much I can move. Should I just instead focus on drop sets and burnouts? My triceps are the complete opposite and I can really get some leverage going with my height. I try to work everything anatomically, but I'm going in circles it feels like. And I still get a little self conscious at the busy times though I know everyone says don't worry about everybody else. Guess it's just human nature to size yourself up. :/

In my experience, when I actually stopped worrying about the amount of weight I was lifting, I gained an inch around my arms that year.

I would literally be talking to myself before the set, and sometimes during "work the muscle" "work the muscle".

This is a very difficult thing to overcome, but you will make progress!

[Splifton]

In my experience, when I actually stopped worrying about the amount of weight I was lifting, I gained an inch around my arms that year.

I would literally be talking to myself before the set, and sometimes during "work the muscle" "work the muscle".

This is a very difficult thing to overcome, but you will make progress!

I was just looking at it like this so please try to humor me...

My original musing that led me to ask... Wouldn't you theoretically achieve a better pump/muscular contraction via full supination of the wrists in an outward motion during the curl? Pronation would lead to the majority of the contraction on the biceps brachialis if I'm correct. Rather during a curl with supinated wrists, the primary muscle is the biceps brachii. From what I understand is that there are two seperate heads to the biceps brachii (outer long head and an inner shorter head). Being that the short head would have it's origin of connection at the coracoid process (anterior portion of the scapula/shoulder blade). While the long head has it's connection at our supraglenoid tubercle. Both collectively have their insertion at the radial tuberosity and lacertus fibrosus (muscular fascia that makes up the slap regarding the forearm).

The longer head composing the biceps brachii consists of two joints (biarticular muscle), specifically scapular flexion and forearm supination. I believe during supination (standard barbell curls or palms facing inward) more stabilizers are being involved to a great deal and it's the form of curl that most likely leads to cheating. The trapezii's superior region as well as the middle portion or intermediary stabilizes a percentage of the workload away from the primary group (axial portion of the fibers parallel to the floor; lower fibers would be considered the inferior trapezii). Levator scapulae is also stabilizing the scapular plane by retraction to prevent excessive medial rotation and a posterior pelvic tilt removing any form of spinal neutrality. I'm sure the rhomboids play in as well considering their responsibility of creating scapular retraction as well, but I'd feel the major region would be the denominator as it's function is to force pressure against our thoracic cavity. Anterior deltoid would be a stabilizer, but most often becomes a utensil of creating momentum during cheat curls.

So now....to fix this issue of extensive stabilizer utilization, would I take advantage of the preacher curl bench? Theoretically it would allow me to maintain and extensive pressure with my elbows and be an antagonist to the possibility of posterior pelvic tilting and remove any posterior stabilizers for the most part. I've noticed the sensation in my upper portion of the back after doing standing standard barbell curls with a suppinated grip along with a difficulty maintaining a parallel elbow positioning to my body during the last few reps. Eventually the angle decreases, elbow begins forward rotation, and I'm relying on my anterior deltoids and an anterior pelvic tilt.

However, that would only be a exercise to target the biceps brachii as a whole for that infamous "peak". Biceps Brachii (long and short head collectively) are not the primary elbow flexor and instead it's our bicep brachialis. So should I use a form of pronated grip to achieve maximal contraction to avoid disproportionate muscle growth or would a variant of the hammer curl be sufficient? I seldom observe reverse curls, but that's hardly an observation due to my minimal time at training properly. I just feel it's ignored because it has no involved function in supination or pronation of the wrists which would correlate to a lesser degree of activity during that movement(s).

Sorry for this absurd drawn out thought, but this is how I think and approach the exercise. Kind of just thought out loud. Doesn't hurt to have a proper understanding in my opinion.

[novastepp]

I was just looking at it like this so please try to humor me... Wouldn't you theoretically achieve at better pump/muscular contraction via full supination of the wrists in an outward motion during the curl? Pronation would lead to the majority of the contraction on the biceps brachialis if I'm correct. Rather during a curl with supinated wrists, the primary muscle is the biceps brachii. From what I understand is that there are two seperate heads to the biceps brachii (outer long head and an inner shorter head). Being that the short head would have it's origin of connection at the coracoid process (anterior portion of the scapula/shoulder blade). While the long head has it's connection at our supraglenoid tubercle. Both collectively have their insertion at the radial tuberosity and lacertus fibrosus (muscular fascia that makes up the slap regarding the forearm). The longer head composing the biceps brachii consists of two joints (biarticular muscle), specifically scapular flexion and forearm supination. I believe during supination (standard barbell curls or palms facing inward) more stabilizers are being involved to a great deal and it's the form of curl that most likely leads to cheating. The trapezii's superior region as well as the middle portion or intermediary stabilizes a percentage of the workload away from the primary group (axial portion of the fibers parallel to the floor; lower fibers would be considered the inferior trapezii). Levator scapulae is also stabilizing the scapular plane by retraction to prevent excessive medial rotation and a posterior pelvic tilt removing any form of spinal neutrality. I'm sure the rhomboids play in as well considering their responsibility of creating scapular retraction as well, but I'd feel the major region would be the denominator as it's function is to force pressure against our thoracic cavity. Anterior deltoid would be a stabilizer, but most often becomes a utensil of creating momentum during cheat curls. So now....to fix this issue of extensive stabilizer utilization, would I take advantage of the preacher curl bench? Theoretically it would allow me to maintain and extensive pressure with my elbows and be an antagonist to the possibility of posterior pelvic tilting and remove any posterior stabilizers for the most part. I've noticed the sensation in my upper portion of the back after doing standing standard barbell curls with a suppinated grip along with a difficulty maintaining a parallel elbow positioning to my body during the last few reps. Eventually the angle decreases, elbow begins forward rotation, and I'm relying on my anterior deltoids and an anterior pelvic tilt. However, that would only be a exercise to target the biceps brachii as a whole for that infamous "peak". Biceps Brachii (long and short head collectively) are not the primary elbow flexor and instead it's our bicep brachialis. So should I use a form of pronated grip to achieve maximal contraction to avoid disproportionate muscle growth or would a variant of the hammer curl be sufficient? I seldom observe reverse curls, but that's hardly an observation due to my minimal time at training properly. I just feel it's ignored because it has no involved function in supination or pronation of the wrists which would correlate to a lesser degree of activity during that movement(s). Sorry for this absurd drawn out thought, but this is how I think and approach the exercise. Kind of just thought out loud. Doesn't hurt to have a proper understanding in my opinion.

You are correct. Looking at it from a simpler biomechanics standpoint, the biceps has to functions: first is to contract the elbow, second is to supinate the hand.

Keeping it simple, the above discussion was well versed with ways to remove the shoulders, back, hips etc from the curling form.

The incline bench was mentioned several times as an optimal method of performing both biceps functions while minimizing or eliminating counterproductive cheating.

You are correct as well to include hammer curls or reverse curls to achieve brachial is contraction, which does need to be done imo.

A full flexion of the biceps is paramount, then eliminating cheats should occur to enhance the exercise.


Another idea would be to change the resistance curve to allow greater resistance at the top of the contraction of the biceps. This is why many will perform DB curls while laying on the incline bench, it emphasizes the top of the contraction. Also, I believe it was Nach who mentioned leaning over the knee, which produces a similar effect.

Of course, using cables and proper body alignment can produce equal resistance throughout the movement.

[Splifton]

Appreciate everyones' input and the help. I had the right idea a little bit it seems. Just had to get some feedback and think on it...

You guys are always my go-to now.

[marcus300]

Are you solely looking for a pump or serious arm growth?

[Splifton]

Are you solely looking for a pump or serious arm growth?

Growth for sure. I've just been trying to get the most intense pump to feel some real pain. Kind of mediocre on my part, but I'm just taking small little steps. I've been experimenting a little with your teachings here and there and I'm really starting to realize I've been a straight ***** in the gym. The pump for me is very psychological. When I see those veins exploding out of my muscles and I can hardly bend my arms it just gives me that motivation to go further.

A curse on my generation, but I always want some kind of instantaneous gratification. I'm trying to change that though.

[Ashop]

I'm curious as to what you guys believe the most effective technique for curling would equate to the most substantial "pump"? I got some thoughts of my own, but I know you guys are more knowledgeable.

Numerous ways,,,especially if your like me and use dumbells for biceps. Standard curls,,preacher curls, isolation curls, hammer curls..ETC>>>